YWC Magazine, Issue 18

ISSUE 18 2019

Your Essential Guide to Living | Free Copy

F COREE PY

DIY Skincare BEAUTY TREATMENTS TO TRY AT HOME

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E ABOUT EXERCIS & THE SIMPLE WAYS TO FIT IT INTO YOUR LIFE

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9 SIGNS OF

Dehydration THAT AREN’T THIRST!

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contents REGULAR dose

18

ISSUE 18 2019

We all want to make healthier choices but feel that that the reason we don’t is because there is simply not enough time. Suddenly it seems easier to pick up a less-than-healthy meal on the go, or push out our bedtime to finish up chores.

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BALANCING ACT Living Rooms for Beginners DIY Beauty Treatments Eco-conscious & Savvy Savers’ Common Ground

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HEALTH HABITS SA Moms’ Ante- & Postnatal Depression Risk 19 Health Habits for 2019 Let’s Talk About Exercise Debunking Anxiety Myths Wake Up to a Healthier You

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18 22 24 27

GET PHYSICAL 2019’s Fitness Trends

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THINK NUTRITION Hidden Signs of Dehydration

34 PUBLISHER: Free Radical Media www.freeradicalmedia.co.za IMAGES ©123RF

Yes, We Care Magazine is published quarterly by Free Radical Media. Yes, We Care is subject to copyright in its entirety. The contents may not be reproduced in

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REGULAR DOSE Find a We Care Pharmacy Near You Need to Know Health Trends

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any form, either in whole or in part, without the written consent of the publisher. Unless specified, all rights are reserved in material accepted for publication. All letters and other unsolicited submissions (manuscripts, art, photographs and other materials) will be considered for publication unless clearly labeled ’not for publication’.

All letters may be subject to editing. Yes, We Care is not responsible for any unsolicited submissions.

necessarily those of Free Radical Media or their clients.

Information has been included in good faith by the publisher and is believed to be correct at the time of going to print. No responsibility can be accepted for errors and omissions. No material (articles or photographs) in this publication may be reproduced, in whole or in part, without specific written permission from Free Medical Media.

Free Radical Media reserves the right to reject any advertising at our discretion without an explanation.

Opinions expressed in this publication are not

No liability is accepted by Free Radical Media, the publisher, nor the authors for any information contained herein. Neither Yes, We Care magazine nor its publisher is

responsible for damage or harm, of whatever description, resulting from persons undertaking any activity or health advice featured in Yes, We Care.

Submissions of articles and photographs for publication are welcomed, but the publisher, while exercising all reasonable care, cannot be held responsible for any loss or damage.

Know NEED TO

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Wash more with Miele

Investing in a washing machine is not the type of investment that people typically dream of. Let’s face it – how many of us actually enjoy doing the laundry? The clothes pile up, get washed, dried, ironed, folded, and then put away, only to repeat the whole process again. Luckily, today’s washing machines can go a long way to take the dreariness out of the whole process. So says Liam Gawne from leading appliance manufacturer, Miele, who goes on to offer some insight into what to look out for when investing in a washing machine that will save you time, effort and money. “Out of all laundry appliances, the washing machine is the most important. In a family home, it will work tirelessly every day to keep everybody’s clothes clean.

However, it remains a sizeable investment, and there are a lot of factors that need to be considered when selecting a washing machine,” explains Liam.

He says that you should consider capacity, spin speed, automatic detergent dispensing, energy savings, special features, automatic programmes and care for specialised textiles before making your purchase decision. He also advises checking out the guarantees and warrantees while always choosing a trusted brand. For more information, visit www.miele.co.za.

Reflecting Nature

The new PANDORA Reflect Your Nature collection allows you to mirror your unique style with the new Pandora Reflexions multi snake chain bracelet and the iconic, natureinspired charms. Pandora’s new Style, Clip and Go system using the Pandora Friends charms can add a little playfulness to any expression and let you explore other styles that work well. Shop online at www.pandorashop.co.za or visit www. pandora.net to be inspired.

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REASONS TO ENJOY ROODEBERG IN 2019

Roodeberg, the legendary red blend that has been bringing friends together the world over since 1949, celebrates its 70th anniversary this year.

A true South African original that has stood the test of time, Roodeberg is the heart and soul of memorable get-togethers in the company of good friends. Roodeberg’s rich heritage and colourful tapestry of wine folklore, has seen this signature red evolve from the master’s original blend to an accessible, contemporary classic in step with ever changing tastes and lifestyles. Launched in 1949, Roodeberg is the brainchild of Dr Charles Niehaus, a legendary pioneer of the South African wine industry, who developed new red blends at KWV in the early 40s. Roodeberg soon became one of the country’s biggest export wine brands and although it was not readily available in the local market until 2004, it enjoyed iconic status in the hearts and minds of South Africans. Catch all the action of Roodeberg’s 70th anniversary year by joining the Roodeberg community on Facebook or follow @Roodeberg_Wine on Instagram and Twitter.

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REGULAR dose

Trends HEALTH

Stock Up

& LOSE IT While there are heaps of good-for-you foods out there, some key ingredients make it a lot easier to meet your weight-loss goals. On your next grocery store run, be sure to place these top three diet-friendly items in your cart: balsamic vinegar (it adds a pop of low-cal flavour to veggies and salads), in-shell nuts (their protein and fibre keep you satiated), and fat-free plain yogurt (a creamy, comforting source of protein). Plus, pick up some Greek yogurt, which also works wonders as a natural low-calorie base for dressings and dips—or as a tangier alternative to sour cream.

cinnamon Sweet Tooth CURB THAT

Got a late-night sugar craving that just won't quit? To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think 'fruit first'. So resist that chocolate cake siren, and instead enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta. Then sleep sweet, knowing you're still on the right, healthy track.

THE SKINNY ON

Sweet, spicy cinnamon may be helping fight obesity. A recent study found that Cinnamaldehyde (the essential oil that gives cinnamon its flavour) induces our fat cells to start burning energy. More research is needed to determine how best to maximise effectiveness but it’s still worth it – and tasty – to start sprinkling some onto your oats anyway.

CAN-DO CAFFEINE

Kick-starting your morning with a coffee, and sipping three or four a day is linked to living longer, according to a review of over 200 coffee studies.

Coffee drinking is associated with a lower risk of heart disease compared to those who forgo the beverage, and is also associated with a lower risk of some cancers, liver disease, dementia, and diabetes. That said, drinking more than three cups lessens the benefit, and women at risk of fractures or who are pregnant may experience harm, so choose your dosages wisely.

Youthfulness LINKED TO MUSHROOMS

Scientists have found that mushrooms contain the highest amounts of two antioxidants together – ergothioneine and glutathione – which have been studied for their anti-aging and health-boosting properties. Wild porcini mushrooms have the highest amount of the two antioxidants, but Penn State researchers say eating five button mushrooms a day will have you on-par with ergothioneine-rich diets from countries such as Italy and France.

6 www.wecarepharmacy.co.za

Your first choice in HIV management The LifeSense HIV programme

has been developed by specialist medical professionals and doctors focused on the treatment and guidance of people living with HIV. We assist by monitoring the correct use of prescribed ARV medication, keep your treatment records safe and in one central place and encourage a healthy, productive lifestyle.

What to expect from the LifeSense programme: • Counselling from experienced Case Managers • Ongoing ARV adherence monitoring and pathology follow up • Advice on lifestyle management • Referral to healthcare providers experienced in HIV management

Registering for the LifeSense programme is simple: • Contact us on 0860 50 60 80 to verify qualification of the programme benefits • Ask us for an application form or download one from www.lifesensedm.co.za and complete it with your doctor • Fax the completed application back to us on 0860 80 49 60 or scan and email it to results@lifesense.co.za

24HR

COUNSELLING CARELINE

0860 50 60 80

Your Privacy & Confidentiality is Guaranteed!

PROFESSIONAL CARE • CONFIDENTIAL SUPPORT Tel: 0860 50 60 80, Fax: 0860 80 49 60, Email: results@lifesense.co.za

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GET physical

2019's Fitness Fashions The top ten workout trends that we expect to see a lot of in 2019.

Now more than ever, people are moving away from the traditional. We refuse to settle for something just because that’s the way it’s always been done. We look for new and better ways to do things, achieve the same or better results with less time and effort so we can carry on with our busy, busy lives. Fitness is no different and people are discovering many ways to achieve the results they want without spending hours in the gym.

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GET physical

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WORK-IN OUT

People are getting busier and busier and who has time to work out anyway?

Well, now you have no excuse. More and more gyms are incorporating spaces where you can work in between working out. It’s happening the other way around too, more work places are incorporating spaces to work out to encourage employee fitness.

Having a trainer come to your work place to give classes in between meetings is becoming a real thing.

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SHAKE UP THE HIIT

High Intensity Interval Training, or HIIT, classes are mixing it up and studios are creating HIIT Hybrid classes, like mixing yoga and cardio. CorePower Yoga is a Colorado born studio chain that came up with yoga-HIIT classes. F45 is an Australian HIIT phenomenon that’s spreading quickly.

Every F45 studio runs the exact same 45-minute class every day, which alternates between HIIT-style cardio, strength training or a no-nonsense mixture of the two.

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WELCOME BACK, HUMBLE TREADMILL

7

STREAMING WORKOUTS

Trainers everywhere tried to find alternatives to the treadmill but with all the focus on pedometers and fitness watches and our phones counting our steps, walking is coming back in and people have been rediscovering their love of the treadmill. Treadmill centred studios are popping up all over the place and New York City based exercise equipment company, Peloton, has a treadmill that offers virtual classes. What’s more, workout apps like Aaptiv offer audio coaching during your runs to help you improve.

Gyms around the world are catching on that people like doing things at home and are offering live workouts in the comfort of your own lounge. Peloton also has an exercise bike with a 22” HD sweat-proof touchscreen that offers 14 live virtual classes a day and over 8000 classes on demand.

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SLEEP IS MAKING A COMEBACK

As fitness watches and wearables get better at tracking your sleep, recording your REM hours and more people are, at the very least, trying to get more sleep. Without

getting enough sleep, it’s almost impossible to see any performance or weight loss improvements. Sports stars schedule their naps like meetings and we should start doing it too.

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BIG-CITY BOUTIQUES ARE BRANCHING OUT

The big cities are inundated by new fitness trends and studios every year and the market is getting saturated, so some big name brands are branching out to smaller cities where the opportunities are endless.

Many boutique studios are also starting to offer more types of classes, like CrossFit at a yoga studio or stretching at a HIIT class.

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GET physical

4

THE STUDIOEXPERIENCE IS IN

Even the big gym brands are moving more towards a more tailored approach to fitness and are offering studio rooms where you can take your favourite classes feeling like you’re in a small studio while still having access to all the big gym amenities.

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NUTRITIONIST APPS

With everything else we have to remember, keeping track of what vitamins, supplements, fruits, veggies and everything else we’re supposed to eat every day is almost impossible, not to mention remembering to drink enough water. Fortunately, apps like Healthspan are now available, helping you monitor your calorie intake, so you don’t have to.

"...DOING EVEN JUST 15 MINUTES A DAY AT THE RIGHT INTENSITY CAN BE ALL YOU NEED."

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YOUR INSTAGRAM FEED WILL STILL BE FLOODED WITH FITNESS

One thing that probably won’t change this year is the Influencer Movement, and whether you love it or hate it, your friends are not going to stop posting their fitness pics, routines and strategies and brag posts.

Motivating and influencing your followers on social media can get a community moving, and that’s a good thing.

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WORKOUTS ARE GETTING SHORTER AND SHORTER

This is the best news of the year. No one has the time or energy to squeeze in spending two hours at the gym anymore.

The good news is, doing even just 15 minutes a day at the right intensity can be all you need. In fact, shorter and more intense workouts have proven to be more effective at transforming the body than longer workouts and offer faster results.

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BALANCING act

5 things

ECO-CONSCIOUS AND SAVVY MONEY-SAVERS HAVE IN COMMON You spot them at the tills in the grocery store; diligently unfolding used shopping bags to hand to the teller.

At work, you run into them in the kitchen. While you’re thinking about that burger you’re going to order for lunch through the food delivery app, they’re carefully stacking the fridge with homemade, healthy, willlast-till-dinnertime lunches. They’re next-level recyclers. They're eco-conscious pre-planners. And they know a thing or two about staying focused on the end goal.

Article Courtesy of Sanlam

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BALANCING act

Both the eco-conscious and savvy money-savers know that sticking to good habits today will ultimately leave the world a better place for future generations.

Here’s what they have in common:

THEY START SMALL

Sure, your end goal may be to drive an electric car, live off the grid and make your own cheese, but small, simple changes are also effective. Think about re-using plastic containers and glass jars. Make your own filter coffee. Use rechargeable batteries where possible. Savvy-savers apply the same theory to their monthly budget. They start by saving every month. Even just R200 can add up over the long term with the help of compound interest. Or, they put the money they’d normally spend towards takeaways and fast fashion, (but it was 50% off!), toward any debt they’d like to pay off.

THEY RECYCLE

The eco-conscious have perfected the art of recycling; from plastic, light bulbs and clothing, to reusing dodgy-looking vegetable off-cuts to make a killer stock.

They’ll find a way to recycle (almost) anything. Savvy-savers, on the other hand, also have tricks up their sleeves. Once they have tackled debt, they redirect the money that was used to settle debt towards their savings goals. And they’ll find any excuse to put away whatever extra they have, no matter how small. Think of it as financial recycling, in a way. Lots of small, manageable changes can make a big difference in the end.

THEY FOCUS ON THE FUTURE

Welcome to the out-with-the-old, inwith-the-new throwaway society. But – and here’s the good news – it doesn’t have to be that way. Our eco-conscious friends choose the eco-route every time, in every situation. They stand for sustainability. And they know their everyday choices affect everyone’s future. The same can be said of allocating part of your monthly salary to future expenses. Think emergency fund, school fees, severe disease cover, and retirement savings. It’s about living for today, with tomorrow in mind.

THEY ARE SMART ABOUT PLASTIC USAGE

You probably knew this one was coming.

The thing is though, just as you can’t avoid buying plastic every time you go to the store, (hello container filled with double cream yoghurt), it’s just as tricky to avoid using credit cards on spur-of-the-moment purchases, (especially if there’s a limitedtime-only-sale on flights to Mauritius). But, if done sensibly, using your credit card can boost your credit rating. A good way of doing that? Settle the full outstanding balance – on time – every month.

THEY RESPECT THEIR RESOURCES

You open the tap. Water runs out.

You daydream about the weekend. Oh, I wonder if Sibs will be at the party? OK, stop. Close the tap... The eco-conscious are serious about respecting natural resources. Grey water? Yip, they’re on it.

2-minute showers? Obviously. JoJo tanks?

Definitely. Then there are our savvy-savers who use less than 100% of their salary every month. Because using more than what you have is the quickest route to Debtville. And once you’re there, there’s no quick way of leaving.

So, whether the resource is water – or your salary – it’s good to look after it, because you never know when it might run dry. Ready to see how you can become a savvy-saver? Call Sanlam on 0860 22 33 90 or find your closest BlueStar adviser.

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HEALTH habits

SA MOTHER'S

At Risk

Recent reports have shown that a South African womenâ&#x20AC;&#x2122;s risk of ante- and postnatal depression is four times greater than the global average. Itâ&#x20AC;&#x2122;s time that we recognise these alarmingly high rates of depression globally and locally among women who are about to give birth (antenatal) and those who have given birth (postnatal).

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HEALTH habits

DEPRESSION CAN AFFECT NEW MOTHERS IN MANY DIFFERENT WAYS AND CAN START A FEW MONTHS BEFORE GIVING BIRTH OR AT ANY TIME WITHIN THE FIRST YEAR AFTER CHILDBIRTH. IT MAY DEVELOP SUDDENLY OR OVER TIME. MOST WOMEN FEEL TEARFUL AND ANXIOUS WITHIN THE FIRST FEW WEEKS AFTER GIVING BIRTH...

depression such as lack of sleep, reduced or increased appetite, problems concentrating and tiredness are also associated with having a new baby in the home, which makes diagnosing even more difficult,” says Mugjenker.

Several studies highlight the gap that still exists in the detection of depression in pregnant women and new mothers in SA. A number of screening tools have been tested in the country, but most are time-consuming and difficult to administer in busy, under-resourced maternity clinics.

“If you’re experiencing any of these symptoms, consult your local clinic, GP or psychiatrist who will be able to confirm a diagnosis and advise on how best to manage the condition going forward. With the right help and treatment you will be able to care for yourself, other family members and your baby,” encourages Mugjenker.

For more info on antenatal and postnatal depression, visit www.letstalkmh.co.za or contact a toll-free helpline on 0800 205 026, which is manned by trained counsellors who are on call from 8am to 8pm, seven days a week.

According to the World Health Organisation, about 10% to 13% of women experience antenatal and postnatal depression globally, while in most developing countries the condition affects 20% of mothers. In stark contrast, more than 40% of South African women suffer from the condition.

Shouqat Mugjenker, Mental Health Portfolio Manager for Pharma Dynamics says no woman is immune to ante- or postnatal depression, but research shows that women living in low to middle-income countries are at particularly high risk.

“The high burden of postnatal depression in SA, is likely as a result of women’s exposure to a number of risk factors, which could include poverty, intimate partner violence and the threat of HIV. Depression can affect new mothers in many different ways and can start a few months before giving birth or at any time within the first year after childbirth. It may develop suddenly or over time. Most women feel tearful and anxious within the first few weeks after giving birth, which is completely normal and commonly referred to as the ‘baby blues’, but if feelings of sadness and low mood lasts longer than two to three weeks, it might be a sign of postnatal depression.

“Postnatal depression puts both the mother and baby at risk since some moms could turn to smoking, drugs or alcohol to help them cope and as a result neglect caring for their newborns, which makes early identification and treatment essential.

Suffering from postnatal depression also makes it difficult to bond with your baby, which can make babies more stress reactive and difficult to soothe. This sets in motion a dangerous cycle for both moms and babies.

“Unfortunately, postnatal depression often goes undiagnosed as symptoms, such as loss of interest in life, lack of energy, increased irritability, persistent feelings of sadness, guilt and hopelessness are often dismissed or overlooked. New mothers have to deal with enormous changes that range from fluctuating hormones to having to adjust both mentally and emotionally to the relentless demands of a baby. Many of the symptoms of

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THINK nutrition

9 Symptoms ofTHAT Dehydration AREN'T THIRST

Did you know that you start seeing subtle signs of dehydration after just 2% of fluid loss? In a perfect world, we’d all remember to drink the right amount of water every day but most people don’t include 'drink water' on their to-do lists. When you don’t have enough water in your body, dehydration will follow. And yes, thirst is one symptom. But thirst isn't the only dehydration symptom to know. Watch out for these other signs.

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THINK nutrition

DRY MOUTH Dry mouth is your body’s way of telling you that it needs more total body water. Your body can’t make sufficient saliva if it doesn’t have enough fluids. Watch out for bad breath, too, which can be caused by dry mouth. Grab a bottle of water before a piece of gum, because the culprit is often mild dehydration.

DARK OR TEA-COLOUR URINE The more total body water you have, the clearer your urine will be. If it’s a darker colour, that means it’s more concentrated, and is a sign that you should drink more water.

DECREASE IN URINATION

Water helps your kidneys remove waste from your blood in the form of urine. If your kidneys aren’t getting enough water to carry waste from your body, you simply won’t urinate as frequently.

Instead, you’ll keep that waste in your body, and if you’re chronically dehydrated, it can cause more serious problems over time. When urine is too concentrated, waste minerals stick together to create kidney stones. Remember that every major system in your body needs water to function, including your heart, brain, and lungs.

DRY SKIN

Your skin is your body’s largest organ, and just like any other organ, it needs the right amount of blood supply to function. If you notice that your skin is drier than usual, drink some water before you reach for a moisturiser. It could be a sign that you don’t have enough total body water.

LOW BLOOD PRESSURE More than half of the blood in the body is plasma, the liquid part of the blood. Plasma is made up of water, protein, and salt.

Without enough water in your plasma, your blood will become more concentrated, and it will be a lot more difficult for it to flow through the body to the organs that need it.

MUSCLE CRAMPING

When you’re dehydrated, your blood becomes more concentrated, and therefore your blood volume (the total volume of blood in your body) drops. So when you don’t hydrate properly, your body goes through a thought process: what parts of the body need blood the most? The heart is going to win out over the muscles, and inadequate blood flow to the muscles causes cramps.

CONSTIPATION

Like the renal system, the digestive system needs plenty of water to run smoothly. Water allows your food to move through your intestines, and it also keeps your intestines healthy and efficient. Constipation could be a sign that there isn’t enough fluid to carry waste through and out of the body.

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FATIGUE Always tired? Everything from a mid-afternoon slump to overwhelming fatigue could be caused by dehydration. When you don’t have enough water in your body, your blood pressure drops, the blood flow to your brain slows, and your heart rate increases – all of which can make you feel pooped out.

HEADACHES

If your brain isn’t getting enough fluids to function properly, a range of symptoms will follow. Headaches are most common, and dehydration is also a common migraine trigger. Fading in and out of consciousness, feeling lightheaded and dizzy, and fainting are some of the most extreme signs that a person needs to rehydrate immediately.

WHAT TO DO FOR DEHYDRATION

The treatment for dehydration – from mild to moderate – depends on replacing the fluids your body has lost. For mild symptoms, drink water and snack on something with sodium, which helps the body retain fluids. Take small sips of water instead of big gulps, as too much water can overload your stomach and make you nauseated.

If water and salty snacks aren’t enough to help you bounce back, or you’re experiencing more moderate symptoms, you should drink a sports drink with electrolytes. Electrolytes are minerals in the body’s fluids, and if you’ve sweat a lot, you may need to replenish them as well as your total body water. It’s time to seek medical attention when someone is having trouble rehydrating on their own. Severe vomiting, mental status changes, and fainting are sure signs that it’s time to call for help.

HOW MUCH WATER SHOULD YOU DRINK A DAY?

You’ve probably heard the rule of thumb that you should drink eight glasses of water a day, but it turns out that the amount of water each person should drink varies. Children and older adults tend to need more water to stay hydrated. People who take certain medications, have a history of cardiovascular disease, or have recently had a viral illness need to drink more, too. If you’re in a hot, humid climate or you’re exercising (and sweating) you’re also more susceptible to dehydration.

A person who weighs about 68kg has about five litres of total body water. It’s not unusual for a highly active person to lose up to two of those litres via sweat during a workout. To prevent dehydration, the fluids lost need to be replenished. The best way to do this is to listen to your body, and drink water when you feel thirsty. You should also drink water before, during, and after any physical activity. In addition to getting enough water, maintaining a diet full of hydrating foods like fruits and vegetables is another way to replenish lost fluids.

HEALTH habits

SQUEEZING HEALTH HABITS INTO

Super Busy Schedules We all want to make healthier choices but feel that that the reason we donâ&#x20AC;&#x2122;t is because there is simply not enough time. Suddenly it seems easier to pick up a less-than-healthy meal on the go, or push out our bedtime to finish up chores. Although it seems easier said than done, it is possible to be both busy and healthy. Itâ&#x20AC;&#x2122;s all about starting small to build these 19 health habits into your everyday life in 2019.

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HEALTH habits

1

UTILISE YOUR MICROWAVE

2

FILL UP ON IRON

Microwave meals may conjure up images of frozen vegetables and scarylooking meat, but your microwave can do more than just heat TV dinners. Make a one-minute quiche in a mug, cinnamon breakfast quinoa, or even a flaky salmon dinner. No complicated, time-consuming prep work necessary!

Not eating enough iron can cause fatigue and even depression. Keep your energy levels high by eating oatmeal, lentils, and lean meats. Bonus: Iron boosts muscle strength, making it that much easier to get through your workday and your workout.

3

TURN TO SOUPS AND STEWS

Besides being one of the healthiest comfort foods out there, soups are a great way to save time and money. Make a large batch at the beginning of the week, freeze leftovers in single-serving Tupperware, and thaw as needed. And don’t worry about getting bored—healthy soup recipe options are endless – the same goes for stews packed with lean meat and plenty of veg!

5

DON’T HATE. CAFFEINATE!

6

ADD VEGGIES TO..

EVERYTHING

7

PUMP UP THE PROTEIN

There is a huge amount of conflicting data about whether or not coffee is good for you. But there are some facts that don’t go disputed: Getting a daily dose of java helps speed up your metabolism and provides a much needed energy boost.

To keep your wallet healthy too, keep a French press and ground coffee at your desk so you can fuel up any time of day.

4

PREP ON THE WEEKEND FOR SEAMLESS WEEKNIGHT MEALS

Sure, salads are simple enough to put together. Chop veggies, sauté some protein, and toss with some dressing. But in reality, all that chopping, cooking, and mixing can take time. Spare yourself the salad agony by loading up on veggies, chopping them all to store in the fridge, pre-cooking protein and grains, and making a large portion of dressing to use all week. From there, assembling your salad will only take a few minutes.

Spinach in smoothies is a pretty common addition. But what about sweet potato brownies or cauliflower scrambled eggs? Whether baking dessert, looking to jazz up morning muffins, or giving a healthy makeover to mac and cheese, sneaking nutrients into otherwise ordinary eats is a delicious (and smart) way to multitask your nutrition.

It’s easy to opt for the less healthy option when hunger strikes and packaged, processed food is the only thing in sight.

But even decadent snacks, like cookies and potato chips, won’t keep you full for long. Avoid snack urges by loading up on high-protein meals, which will fill you up and keep you satisfied for at least a few hours.

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HEALTH habits

TO 12 STICK FULL-BODY MOVES

If time is of the essence, try a routine that targets your entire body instead of just one area. Try using kettlebells, experimenting with push-up variations and burpees, and jump roping. Swimming is a great alternative too – especially if you’re partial to cardio.

8

DESKERCISE

Some days, there simply isn’t time for a workout. But that doesn’t mean you can’t exercise at all. Though it may feel funny at first, doing exercises at your desk is a great way to sneak fitness into your day. You can try: stapler curls, shoulder shrugs, and loads more. Google exercises to try at your desk and you’ll find hundreds of multi-tasking moves.

IN A QUICK 10 SQUEEZE STRENGTH WORKOUT

Morning workouts can be tough to wake up for. Sometimes hitting the snooze button feels like such a great option. But that can also lead to skipping exercise altogether, as it’s just as easy to head home early at the end of the day.

If carving out 45 minutes to an hour simply isn’t feasible in the morning, do a 15-minute bodyweight workout at home.

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13 REDUCE STRESS STAT

Stress can have an insanely negative impact on health – and addressing it is something many people neglect. Instead of turning to unhealthy outlets, master super-quick stress reducers like breathing and sipping on green tea. Other easy wins include: smelling lavender, doing a few quick stretches, or taking a stroll around the block.

WALK IT OUT

The average job requires sitting in front of a computer for a majority of the day. Add that to sitting down for dinner and driving to work, and that means you’re sitting down for 70 percent of an average workday. Sneak in some exercise by running errands on foot, taking the stairs or parking farther away from your destination. All those extra steps add up!

9

TRY INTERVAL TRAINING

Busy schedules often mean that working out does not get priority. But you actually don’t need more than 20 minutes to get a great workout. In fact, short bursts of high-intensity exercises can actually be more effective. So instead of promising to hit the gym tomorrow, hop on the treadmill, do some sprints, and enjoy the postworkout energy boost. Bonus: Regular exercise helps you sleep better.

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14 STAY HYDRATED

Eight glasses of water a day can help keep the doctor away. Getting plenty of water also helps keep you full, energized, and extra focused. To help remind yourself to drink up, keep a water bottle at your desk or set reminders on your phone. Even more incentive: Drinking water also helps cure hangovers (or avoid them completely) and keeps colds at bay.

HEALTH habits

15 MEDITATE BEFORE BED

Stressful days can turn into sleepless nights. And while it may be impossible to complete your to-do list every day, you can work on mellowing out at the end of the day. Before turning out the lights, dedicate five minutes to meditation; it’ll help you wind down for a better night of sleep, which means a more productive tomorrow.

16 TURN OFF TECH

With all the online buzz, it’s hard to switch off – even more so thanks to popup notifications on phones and computers.

At work, put your phone in a desk or turn off pop-up notifications to help you stay focused. At home, turn off tech entirely.

Instagram will still be there tomorrow.

A PRODUCTIVITY HERO 18MostBECOME people are aware of what gets them side-tracked. If social media is a time-suck for you, schedule 30-minute periods twice a day to check in. If you get easily roped into socializing, book time in a conference room or head to a coffee shop when you need to be in the zone. Simply identify trouble areas and try to find a solution. And if you need a little help, don’t be afraid to ask – friends and co-workers are great resources.

ORGANIZED WITH 17 STAY TO-DO LISTS

Drop off laundry, pay bills, clean room, call home – the little things can add up.

And when you don’t write them down, it’s easy to forget what needs tending to. Stay on top of it by keeping a notepad on hand to write everything down. Your parents will thank you. And so will your boss.

19 SET REALISTIC GOALS

Whether personal or professional, setting goals is a great way to grow.

Just make sure they’re realistic! Instead of aiming to lose 10 kilograms, start with five. Want a promotion? Take on one project at a time instead of several new responsibilities. Tip: Schedule monthly check-ins with your boss, friends, or even yourself to assess (and reward!) your progress.

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HEALTH habits

Anxiety MYTHS BUSTED

By Dr Marcelle Statsny

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Anxiety is a cluster of psychological and physical symptoms. The psychological symptoms include feelings of dread, fear and being overwhelmed.

Patients having a panic attack tell me it feels like they are going to die or go insane. Physical symptoms manifest all over the body: racing pulse, sweating, blushing, irritable bowel, irritable bladder, shaking and muscle tension.

HEALTH habits

Anxiety is normal. It makes us look both ways when crossing the street. It becomes abnormal when the sufferer starts worrying and dreading everyday situations. It can start making it difficult to work, attend school or socialise. When it starts making someone’s world small, stops them living their best life or makes them physically sick with illnesses like hypertension, ulcers or irritable bowel syndrome, then it is known as an anxiety disorder.

Myths around anxiety disorder are rampant and can make proper treatment difficult to get. Some of the myths I’ve encountered in my practice are as follows:

MYTH 1 ANXIOUS PEOPLE ARE JUST NERVOUS WUSSIES

The harshest critics are often the sufferer themselves! In my book some anxious people are heroes. They get up every day and face situations which leave them dripping with cold sweat. Part of “exposure therapy”, a common treatment for phobias, involves progressive exposure to the worst fear. I will never bungee jump. I have a moderate fear of heights which makes me go on my hands and knees when I am close to high edges. I had a patient who could not go up a flight of stairs. She stuck to her therapy, and I listened with awe as she told me of her skydiving victory.

It is not just nervous people who suffer from anxiety disorders.

Up to a third of us suffer from these disorders in our lifetime, making it the most prevalent mental illness. Even the most robust of us can find ourselves on our knees with the right stressor.

MYTH 2 TRANQUILLISERS AND SLEEPING PILLS ARE THE TREATMENT OF CHOICE

Doctors often prescribe sleeping pills or tranquillisers to help someone through an anxious patch. The truth is these pills can only help manage symptoms in the short term. The big problem is that they do nothing to treat the underlying cause. So the actual anxiety continues unaddressed. It’s like a plaster to make the wound less sensitive, but the infection is not cleaned out. Long-term use of sleeping pills and tranquillisers makes the problem much worse. In addition to anxiety, the sufferer now sits with an addiction problem and rebound anxiety caused by withdrawal from the pills.

Medication can assist with anxiety disorders. The most common and effective are SSRI’s (serotonin reuptake inhibitors), but your doctor might recommend another antidepressant or a Beta Blocker.

It is best to be properly assessed if you are struggling.

MYTH 3 ANXIETY IS BAD FOR YOU

Anxiety, especially chronic anxiety, is bad for you. It can lead to an increased risk of illnesses such as depression, alcohol abuse, hypertension, angina, bruxism (jaw grinding) and irritable bowel syndrome to name a few. Anxiety can make it difficult to concentrate, focus, eat or sleep. Struggling with anxiety can derail a person’s life trajectory. Kids don’t make friends and avoid school.

Teenagers don’t speak up in class and start abusing alcohol to socialise. Adults don’t pursue their dream jobs or stay too long in bad relationships. That is why it is very important to get the help you need to overcome this demon.

But anxiety is also normal; it can even be good for us. It happens whenever we are pushed beyond our comfort zone. Research has shown that if we visualise our bodies getting ready to respond 120% to a stressful situation, then we can experience the stressor as a challenge. Our hearts are beating strongly, our lungs are drawing in more air, blood flow is being rerouted from our gut to where it is needed. We can use unpleasant sensations as cues that our bodies are getting ready to ace this thing. It can help us stand up in front of a crowd and say what needs to be said. It can help us push through the night to finish the assignment.

MYTH 4

ANXIOUS PEOPLE MUST JUST CALM DOWN OR BREATHE

This is singularly useless advice to give someone having a panic attack. If they could calm down or breathe, they most certainly would have. Similarly, someone shoving a paper bag in their face, or gripping them in an unsolicited bear hug, could feel overwhelming.

Obviously, you want to help someone you care about in distress, so what do you do? The first thing to do is to calm yourself. Too much emotion can trigger your own anxiety, feelings of helplessness or anger. Then ask them: “What can I do to help?”, “Is there something I can get you?” Severe anxiety needs to be assessed and managed.

With a combination of medication, therapy and lifestyle, I have seen many patients not only manage, but thrive.

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What lies beneath?

Your sun-damaged skin could reveal more For every lesion you see, there could be up to ten additional lesions underneath the skin that are not visible. 1

What are Actinic Keratoses (AK) lesions? â&#x20AC;˘ Actinic Keratoses lesions are rough, scaly spots with a skin-coloured, reddish or reddish-brown appearance 2,3,4,5 â&#x20AC;˘ 1-3 mm to several cm in size 2,3,5 â&#x20AC;˘ Rough surface, often easier to feel than to see 3,5 â&#x20AC;˘ AK present in sun-damaged skin 2,3,4,5,6

AKâ&#x20AC;&#x2122;s have the potential to turn into skin cancer so treatment is necessary. 7,8 Treatment options are available that can be used in the convenience of your home.

Ask your doctor for the topical cream that treats visible lesions and those under the skin.

For more information visit www.beskinsmart.co.za

References: 1. Phillips, D. Skin cancer in general practice: know the risk factors. Available from http://www.parkhurstexchange.com/columns?category=dermatology. Practice guidelines & special reports. Accessed 2 March 2016. 2. American cancer society. What are Basal and Squamous Cell Skin Cancers? 2016. Availble at URL: https://www.cancer.org/cancer/basal-andsquamous-cell-skin-cancer/ about/what-is-basal-and-squamous-cell.html Accessed 15 September 2017. 3. Spencer JM, James WD, Jordan L. Actinic Keratosis. 2017. Available at URL: http:// emedicine.medscape. com/ article/1099775-overview Accessed 15 September 2017. 4. Page EH. Overview of Sunlight and Skin Damage. Merck Manual Consumer Version. Available at URL: http://www. merckmanauls.com/ home/skin-disorders/sunlight-and-skin-damage/overview-of-sunlight-and-skin-damage Accessed 15 September 2017. 5. Harding M. Actinic Keratosis. 2016.

Available at URL: https://patient.info/ pdf/4653.pdf Accessed 17 September 2017. 6. 6FKPLWW $5 %RUGHDX[ -6 6RODU NHUDWRVHV 3KRWRG\QDPLF WKHUDS\ F\RWKHUDS\ Ë&#x160;RXURXUDFLO LPLTXLPRG diclofenac, or what? Facts and controversies. Clinics Dermatol. 2013;31:712-717. 7. McIntyre WJ, Downs MR, Bedwell SA. Treatment Options for Actinic Keratoses. Am Fam Physician.

2007;76:667-771. 8. Uhlenhake EE. Optimal treatment of actinic keratoses. Clin Interven Aging. 2013;8:29-35 $SSOLFDQW 0('$ 3KDUPD 6RXWK $IULFD 37< /WG &R 5HJ %XLOGLQJ *UHHQVWRQH +LOO 2IË&#x2030;FH 3DUN (PHUDOG %RXOHYDUG 0RGGHUIRQWHLQ 7HO

)D[ ( PDLO LQIR#PHGDSKDUPD FR ]D 0 'HF

HEALTH habits

WAKE UP TO A

Healthier You! Let’s face it, we hate mornings. You go to bed with intentions to be more healthy but most mornings, you get up still tired, don’t have time for breakfast, leave your gym shoes at home and forget your healthy lunch in the fridge – it’s tempting to forget the whole ‘healthy living’ idea completely.

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HEALTH habits

It may seem obvious, but waking up is an important part of every day. How you feel when you wake up generally sets the tone for the rest of the day and has a huge impact on how successful or productive your day is. Focusing on your wellness doesn’t only start after you’re dressed and have brushed your teeth, it should start from the minute you open your eyes.

Again, it’s obvious, but how can you wake up happy in the morning when you watched ‘one more episode’ three times last night, got four hours of sleep and now the bags under your eyes are packed and ready to go? Having a good morning means getting a good night’s sleep. Go to bed at the same time every night, your body and brain are creatures of habit and they like routine. Plan your bed time. Count back from the time you need to wake up how many hours of sleep is right for you– most adults need eight to ten hours – and get to bed at the right time. Switch off the TV, tablet, laptop and your phone at least an hour, or more, before bed.

For most of us, coffee is the first thing to hit our empty stomachs, preferably minutes after waking up. A cup of coffee or two a day is not bad for you, in fact it can even be healthy, but the very first thing you should give your body each day is two glasses of cool water. If you’ve slept right, your body has just suffered through eight to ten hours with nothing to drink. While you sleep, you slowly dehydrate because you need fluids to operate. Drinking 500ml of water in the morning will fire up your metabolism, help you eat less during the day without even realising it, flush toxins from your body and improve kidney function, help you think better because your brain is 75% water, have more energy during the day and the list goes on.

Try it for yourself and see.

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The next thing to try is my favourite because it doesn’t require a lot of effort; you don’t even have to change out of your pyjamas yet. Stretching for five minutes early in the morning has numerous benefits. People who work in front of a computer, especially develop poor posture thanks to overstretched back muscles and tight chest muscles. A morning routine of stretches can loosen these tight muscles and as they become more flexible, changes in posture and stance will become evident. After your body has been in one position for many hours at a time, your blood flow could really use a boost in the mornings. Stretching helps increase blood flow to all parts of the body, including the brain. Stretching is also a miracle cure for aches and pains in the muscles and joints, and it’s much easier to treat your body well when it feels good and is not achy and tense.

Breakfast, you either love it or you don’t. The bad news is that everyone should be eating it, even those of you who are right now thinking, “But I don’t like eating in the mornings,” or, “I’m not hungry when I wake up.” Even if you don’t feel it, your body has been fasting for the last eight to ten hours. You need to refuel your body for the day ahead or you’re putting yourself directly in line for a willpowerless binge. The more nutrients you can get inside you in the morning, the better choices you will be able to make during the day.

Eat natural, raw and fresh. If you don’t like fruits, then why not eat some veggies – they don’t only have to be for dinner. Leafy greens are a great source of protein and will kick start a day of effortless calorie burning. Another option is to prepare a really delicious and appetizing breakfast the night before. You’ll be more excited to eat it and it will make getting out of bed easier.

For some people, waking up in the morning is a sun-shiny breeze and they’re roaring to go. If you’re not one of these people, try following these tips for a few mornings and you might find that you are slowly turning into one of those people who are.

HEALTH habits

Let's talk!

E ABOUT EXERCIS

By Dr Marcelle Statsny

In continuing thoughts about self-care, in this edition Dr Marcelle Stastny talks about exercise.

Exercise makes us live longer, makes us healthier, improves our lives and improves our energy. It makes us happier, it makes us look good and it helps us sleep well.

The neurobiology around exercise is amazing. It reduces stress hormones such as cortisol and adrenalin; making us calmer, more focused, more able to cope. It opens serotonin, dopamine and noradrenalin channels; boosting our sense of well-being and even treating depression and anxiety. As our skeletal muscles work they release Brain Derived Neurotrophic Factor (BDNF) which promotes brain growth, enhancing learning and memory. Clearly we should all be incorporating exercise into our daily routines.

Yet exercise is one of the first things to go when we feel stressed and overwhelmed. Whilst exercise has been proven to be highly beneficial in the management of depression, the very symptoms of depression include lack of energy and motivation.

The most common reason which my patients give me not to exercise is, “I do not have the time”. As with all elements of selfcare, looking after oneself has to be prioritised.

Ultimately, exercise is as important as anything in a hectic schedule, not less so. Very few of us have the luxury of an extra half an hour a day to do with what we want. We have to make time to exercise, because it is that important.

In my practice mothers are most often the guardians of their family’s health. They ensure that the kids get immunised and that veggies get served and eaten. Moms limit screen time and get the kids to swimming lessons. So if Mom prioritises exercise for herself, she is sending a powerful message to her kids about its importance. She will also have more energy to keep up with the pace of effectively managing a busy household.

A lot of us are well aware of the benefits of exercise and are

constantly starting and abandoning exercise plans. I think that this is because exercise is hard. All the benefits are delayed in their gratification. The immediate results are uncomfortable and even painful. In our modern world, we adjust things so as to be neither too hot, nor too cold. Our environments can be made into a comfortable not too hard, nor too soft. We manage our bodily imperfections with spandex and makeup. When we exercise we get hot and sweaty, sore muscles and blisters. We wobble, bounce and grimace in front of strangers. We are exposed and vulnerable, we are “out there”.

Sometimes it’s just easier to take the marshmallow. Exercise may be the elixir of the gods, but you have to be prepared to earn it.

CONTACT DR MARCELLE

Dr Marcelle Stastny (MBChB – PTA, FC Psych – UCT) has been a practicing psychiatrist for over twenty years. She is passionate about helping people on their journey to recovery or to living their best life! Her practice is based in Cape Town. Contact her on +27 21 794 1321 or visit www.drmarcellestastny.co.za for more information.

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